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Harvard: The best ways to exercise the body – Swimming at the top of the list

[/fusion_title][fusion_text] If you thought running a marathon would help you get the body of your dreams, then Harvard Medical Professor I-Min Lee has some news for you! This feat doesn’t actually have positive effects on your body.

PERSONAL TRAINING CERTIFICATION

So instead of running non-stop, which can strain your joints and cause problems with your digestive system, I-Min Lee suggests five different ways to work out. They all contribute to weight loss, increase muscle mass, good bone function, while at the same time having benefits for heart and mind health.

Swimming

“Swimming may be the perfect form of exercise,” Harvard said in a statement to present the I-Min Lee study. In addition to exercising all the muscles of the body, swimming improves heart health and helps in better brain function. Plus, exercising in water puts much less strain on the body and joints.

Tai chi

Tai chi is a Chinese martial art whose roots are common to kung fu. At the same time, it is a method of dynamic meditation and total – holistic exercise, gymnastics and wrestling, based on the control of internal energy. It can help significantly in self-concentration and energy balance, ie in maintaining body and mind health. It is a gentle way of exercising for all ages, without straining the body.

Strength training

According to experts, dynamic & strengthening workouts should be performed 2 to 3 times during a trainee’s week There are many different ways to exercise for strength. The most important thing is to never take it out of your training program.

Walking

It may sound funny and not your actual idea of exercising, but its benefits are huge. There are many studies that indicate that at least 30 minutes of walking work wonders for heart and mind health. If you aren’t exercising  regularly at this time, then Harvard researchers recommend that you start with a 10-15 minute walk and gradually increase it to 30 minutes.

Kegel exercises

Kegel exercises can help men and women with urinary incontinence, regardless of age. When the pelvic floor muscles are weak, you are at greater risk for involuntary leakage of urine. The value of improving urinary incontinence with Kegel exercises is now widely accepted. 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